Tag: Cardio

Programming for the Week Commencing‪ 12th October

—— Monday: Conditioning Every 4 Min X 3: 9–6-3 Cal Row / Bike / Ski DB Push Press @2 X 22.5/15kg Slamball @30/20lbs Rest 4 Min Every 4 Min X 3: 9–6-3 DB Power Clean @2 X 22.5/15kg Down Up V-Up / Tuck Crunch Focus is on speed and consistency throughout – NOT weight! These… Read more »

Programming for the Week Commencing‪ 5th October

—— Monday: A. Skill – Rowing Technique Working in Pairs (alternating every 90 seconds, with a 30s Rower cleaning transition) aim to complete maximum distance. Using sound technique, experiment using different damper settings and stroke rate (SPM) to find your most efficient setting on that machine. 12 E2MOM (YGIG) 1- 90s Max Distance Row 2-… Read more »

Programming for the Week Commencing‪ 28th September

——— Monday 28th September Conditioning 12 AMRAP 21-15-9-6-3 DB / KB Power Clean* Front Rack Alt Lunge V-Up / Tuck Crunch *DB / KB Rx: 2 X 22.5/15kg or 2 X 24/16kg In remaining time ME Cals Rest 4 Mins 12 AMRAP 4 Rounds: 6 X Devils Press @2 X 22.5/15kg 8 X Renegade Row… Read more »

Sunday 27th September

Hero WOD ‘Hammer’ U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul,… Read more »

Saturday 26th September

Team WOD For Time In Pairs: *Spilt Reps Between You 2 Rounds: 100 X Air Squat 80 X DB / KB Deadlift (2 X 25/17.5kg DB / 2 X 24/16kg KB) 60 X Box Jump 40 X HSPU / Pike Push Up / Z-Press Then… 150/100 X Cals (Boy + Girl = 125 X Cals)… Read more »